7 principles of physical training and the best exercise for legs

Angélica Almeida, columnist for Sport Life, explains the importance of planning muscle development

Speak my loves, Angelica Almeida in the area, is everything okay with you? When it comes to training and the best exercises, many doubts arise, especially for beginners.

Doubts are common, but it is worth remembering that training has its own biological individuality, so be careful when retraining your child. best friend.

7 principles of physical training

The seven principles of physical preparation serve as guidelines for planning, executing, consolidating and controlling the preparation of an athlete (amateur, professional and practicing). Are they:

• Biological individuality;
• Adaptation;
• Overload;
• Continuity;
• Specificity;
• Variability;
• Volume x intensity interdependence.

The exercise will be effective once all these variables are managed as part of the training, which is why the guidance of a physical education professional is necessary.

+++ Read more: Exercise of the day – Maurício Figueira

The seven principles encompass all aspects and tasks of training, determining the content, means, methods and organization of physical exercises. Therefore, by checking them, you can view the results. In terms of series number, load, movement execution, amplitude, etc.

The best leg exercise

Today we will talk about the best exercises for the legs, more precisely for the quadriceps. I’m not one to throw sardines for certain exercises because, in my opinion, we need to work the body on a global level.

But without a doubt, squats are the most complete exercise and I’ll tell you why.

The squat is a multi-joint exercise. You don’t just work the muscle groups you recruit alone, but also others in synergy and very, very efficiently. It involves muscle and joint structures, such as the spine and core.

Squats are a fundamental movement in our daily lives, after all we stand up and sit down countless times a day. You may not squat to the same extent as you do the exercise, but your muscles are definitely activated.

Another important point is to perform a movement with as little effort as possible, which only physical exercise can provide.

Why should I do squats?

• Hypertrophy of the thigh and buttock muscles;
• Gain in strength and endurance;
• Increased bone mass in the bones;
• Protects joints by strengthening leg muscles.

Types of squats

There are some variations of the squat: with body weight, with dumbbells, barbell, kettlebell, with elastic band or with jumps.

For those starting out it is important to pay attention to the correct movement, it is worth more than adding load. Remember: the force applied is in the back, mainly in the butt. Then contract your abdomen, push downwards towards the floor, with your feet aligned with your hips. Don’t try to go past your toes and keep them glued to the floor to give you stability. If your range of motion is limited, don’t despair. With each training session you will improve, insist on reaching 90º, or your best.

Practice, you can always improve. To the next!

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.